These 15 Powerful Dumbbell Exercises For Back At Home Will Make You Forget Your Gym Membership!

Instructions

Benefits

Target Muscles

• In each hand, hold a dumbbell, palms facing your body.

• Bend at the waist, back straight, and knees slightly bent.

• Let the dumbbells hang vertically over your shoulders.

• Pull the dumbbells towards your hips by squeezing your shoulder blades together; return the dumbbells to the starting position and repeat.

• The bent-over dumbbell row increases upper body strength by strengthening your lats, rhombuses, and traps.

• They also help improve overall health by enhancing stability and coordination.

• Lats
• Rhomboids
• Traps
• Biceps

• Place your left knee and left hand on the chair, protecting your back.

• Hold the dumbbell in your right hand and pull your hand towards the floor.

• Squeeze your shoulder blades together at the top as you bring the dumbbells closer to your hips. Lower the dumbbells back to the starting position. Complete one set on one side, then move on to the other.

• Single-arm dumbbell rows target the lats, traps, and rhomboids while improving muscular balance and unilateral strength.

• They also help with stability and enhance whole-body coordination.

• Lats
• Rhomboids
• Traps
• Biceps

• Stand with your feet hip-distance apart and hold a dumbbell in each hand before your thighs.

• Keeping your back straight, lower the dumbbells to the floor.

• Engage your glutes and hamstrings to return to a standing position.

• Dumbbell deadlifts build strength and stability in the lower back by working the erector spine, glutes, and hamstrings.

• They can also improve hip hinge mechanics and overall strength.

• Erector spinae
• Glutes
• Hamstrings
• Lats

• Lie on a bench with only your back and shoulders supported and your feet flat on the floor.

• Hold the dumbbell with both hands and place it over your chest.

• Place the dumbbell behind your head with your elbows slightly bent.

• Use your lats to pull the dumbbells back to the starting position.

• The dumbbell pullover works your lats, pecs, and triceps to increase flexibility and strength.

• They also help expand the chest and develop the shoulders.

• Lats
• Pecs
• Triceps

• Start in a plank position with a dumbbell in each hand.

• Bring a dumbbell to your hips while using your arms to balance your body.

• Lower the dumbbells back to the floor and repeat on the other side.

• Renegade rows strengthen your lat, trap, and core areas by promoting body stability and balance.

• They also improve coordination and functional strength through compound movements.

• Lats
• Rhomboids
• Traps
• Core

• Standing with your feet hip-distance apart, hold a dumbbell in each hand at your sides.

• Bring your shoulders to your ears, squeezing your traps at the top.

• Lower your shoulders back to the starting position.

• Shrugging isolates and strengthens the trapezius muscles, healing the shoulders and body.

• They also help increase overall body strength and endurance and reduce the risk of neck and shoulder injuries.

• Traps
• Shoulders

• Stand with your feet hip-distance apart and hold a dumbbell in each hand with your palms facing each other.

• Bend at the waist, back straight, and knees slightly bent. Lift the dumbbells to both your sides until your arms are parallel to the floor.

• Lower the dumbbells back to the starting position.

• The dumbbell reverse fly targets the rear deltoid, rhomboid, and trapezius muscles to improve shoulder and core strength.

• They also help stabilise the shoulder muscles and prevent injuries.

• Rhomboids
• Rear deltoids
• Traps

• Hold a heavy dumbbell in each hand at your sides and stand with your feet hip-width apart.

• Walk forward straight, keeping your knees tight and shoulders back.

• Continue walking for a set distance or time.

• Farmer's Walk strengthens your trapezius, forearm, and core muscles, increasing grip strength and overall body stability.

• It also increases cardiovascular endurance and performance.

• Traps
• Forearms
• Core

• Hold a heavy dumbbell in each hand at your sides and stand with your feet hip-width apart.

• Walk forward straight, keeping your knees tight and shoulders back.

• Continue walking for a set distance or time.

• Farmer's Walk strengthens your trapezius, forearm, and core muscles, increasing grip strength and overall body stability.

• It also increases cardiovascular endurance and performance.

• Erector spinae
• Glutes 
• Hamstring

• Sitting on a bench, hold a dumbbell in each hand and place your feet flat on the floor. Lean forward slightly, keeping your back straight.

• Align the dumbbells against your hips, squeezing your shoulder blades together.

• Lower the dumbbells and bring it back to the starting position.

• The bench dumbbell row targets the lats, rhomboids, and quads to increase back and core strength.

• They also share essential strengths and foster stability and harmony.

• Lats
• Rhomboids
• Traps

• Stand on a bench or chair with your feet hip-width apart and hold a dumbbell in your left hand.

• Lower your upper body onto the bench and place your palms flat.

• Keep your palms facing under your shoulder.

• Stretch your legs straight out in front of you, with your heels off the ground and your toes on the floor.

• Keep your back straight and straight.

• This is the starting position.  

• Pull the weight to the left of your chest, keeping your elbows close to your body and your shoulders square at the top of the movement. 

• To return to the starting position, slowly reverse the movement.

• Complete all reps on one side, then switch sides.

• An arm row targets your lats, traps, and core to build core strength and stability.

• It also encourages balance and cooperation through compound movements.

• Lats
• Trapezius
• Rhomboids
• Rear deltoids
• Core
• Biceps

• Start on the mat with your knees under your hips and your hands under your shoulders.

• Hold a dumbbell in your right hand. Extend your right arm to the side and feel the back of your shoulder working.

• Engage your core, keep your back straight, and try not to round to one side.

• Lower the dumbbells back to the floor.

• This exercise targets the rear deltoid, trapezius, and rhomboid muscles to improve shoulder and core strength.

• It also improves balance and core strength due to the need for stability.

• Posterior deltoids
• Postural muscles of the upper back.

• Hold a dumbbell in each hand and stand with your feet hip-width apart.

• Place one foot behind the other and, with your heel up, lower your body and push your hips back, straightening your back.

• Your body should be almost parallel to the ground. Press your front heel to stand upright.

• Keep the weight close to your calves as you pull. Stand up and tighten your glutes.

• Standing deadlifts increase back strength and hip stability by working the erector spine, glutes, and hamstrings.

• They also improve balance and unilateral leg strength.

• Posterior deltoids
• Postural muscles of the upper back.

• Stand with your feet together and hold a dumbbell in each hand before your legs.

• Shift your weight to your left side and bend your left knee slightly while bringing your leg straight behind your body so your body is parallel to the floor, then lower the weight to the floor. Arms behind you.

• At the bottom of the movement, your body and legs are almost parallel to the floor, and your weight is a few inches off the floor.

• Keeping your core tight, push through your left heel to stand straight and pull the weight back to the starting position.

• Single-leg deadlifts target the erector spinae, glutes, and hamstrings to improve balance and unilateral strength.

• They also enhance safety and coordination.

• Core muscles
• Hamstrings
• Glutes
• Erector spinae

• Stand on a chair with your feet hip-width apart and staggered.

• Hold the dumbbell in your right hand and place your hands at your sides, pushing your hips back and bending your knees slightly, making sure your shoulders are not rounded.

• Pull the weight toward your chest, keep your elbows close to your body to engage your back muscles, and squeeze your shoulder blades together at the top of the movement.

• Place your hands on the floor and slowly lower the weight to the starting position.

• The single-arm support chair improves core strength and posture by strengthening your lats, rhomboids, and traps.

• They also provide excellent stability, allowing you to focus on the muscles.

• Lats
• Trapezius
• Rhomboids
• Rear deltoids
• Core
• Biceps